What is the recommended portion size for seafood as part of a balanced diet?

January 12, 2026 •

4 min read

According to the American Heart Association, regularly eating fish is consistently associated with a lower risk for cardiovascular disease, making seafood a healthy and vital part of a balanced diet. However, understanding what is the recommended portion size for seafood is key to reaping these benefits while minimizing potential risks, such as mercury exposure. This guide will help you navigate portion sizes for adults, pregnant women, and children.

Quick Summary

This article explores recommended seafood portion sizes, distinguishing between guidelines for the general population and specific groups like pregnant women and children. It outlines weekly intake goals, explains how to measure a standard serving, and addresses the importance of choosing a variety of low-mercury options for maximum health benefits.

Key Points

Recommended Intake: Aim for at least two servings (8 ounces total) of seafood per week for most healthy adults.
Portion Measurement: A standard 4-ounce serving of cooked fish is about the size of a deck of cards or the palm of your hand.
Mercury Awareness: Prioritize eating a variety of low-mercury fish, such as salmon, sardines, and shrimp, while limiting or avoiding high-mercury species like swordfish and king mackerel.
Guidelines for Pregnancy: Pregnant and breastfeeding women should consume 8-12 ounces per week of low-mercury fish, avoiding high-mercury types entirely.
Cooking Matters: Opt for healthy preparation methods like baking, grilling, or steaming over deep-frying to preserve the nutritional value of seafood.
Visual Cues: Use simple visual guides, like the size of your palm, to easily estimate a proper single portion without needing to weigh your food.
Children's Portions: Portions for children should be smaller and based on their age and body weight, starting at 1 ounce for younger kids and increasing with age.

Understanding the Recommended Weekly Intake

For most healthy adults, the U.S. Dietary Guidelines and the American Heart Association recommend consuming at least two servings of seafood per week. This translates to about 8 ounces of cooked fish, which helps ensure a sufficient intake of crucial nutrients like heart-healthy omega-3 fatty acids. The emphasis is on incorporating a variety of fish and shellfish into your diet to broaden nutrient intake and reduce the risk of overexposure to any single type of contaminant.

General Adult Guidelines

For adults aiming to meet the general recommendation, a single portion is typically considered 4 ounces cooked, which is roughly the size of a deck of cards or the palm of your hand. This means that eating seafood twice a week at this portion size will get you to the recommended 8 ounces per week. It's also beneficial to ensure at least one of these weekly portions is an 'oily fish' like salmon or mackerel, which are especially rich in omega-3s.

Special Considerations for Pregnant Women and Children

Nutrient needs and sensitivities differ for certain populations. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) provide specific guidelines for pregnant women, breastfeeding mothers, and young children to help them benefit from seafood while avoiding the potential risks of mercury. These groups are advised to consume between 8 and 12 ounces of seafood per week, choosing options that are lowest in mercury.

For pregnant and breastfeeding women, a weekly intake of two to three servings from the 'Best Choices' list is recommended. For children, the portion sizes and weekly intake vary by age to align with their body weight. The CDC recommends 1 ounce for children aged 2-4 and 4 ounces for children aged 4-11, with an overall goal of two to three servings per week.

Navigating Mercury Levels and Fish Selection

Mercury is a naturally occurring element that can accumulate in fish. While high-mercury exposure can be harmful, particularly for developing nervous systems, the vast majority of commonly eaten seafood is low in mercury. The key is to make informed choices by understanding which fish are low in mercury and should be prioritized, and which are higher and should be limited or avoided altogether, especially during pregnancy.

Comparison of Seafood Mercury Levels


Fish Category	Examples	Recommended for General Adults	Recommended for Pregnant Women/Children
Best Choices (Lowest Mercury)	Salmon, Sardines, Shrimp, Canned Light Tuna, Catfish, Pollock, Tilapia	2-3+ servings/week	2-3 servings/week
Good Choices (Medium Mercury)	Albacore Tuna (limit), Halibut, Grouper, Mahi Mahi	1 serving/week	1 serving/week, limit portion sizes
Choices to Avoid (Highest Mercury)	King Mackerel, Shark, Swordfish, Bigeye Tuna, Tilefish (Gulf of Mexico)	Very limited consumption (e.g., once per month)	Avoid entirely

Practical Ways to Measure a Portion

Measuring seafood doesn't require a kitchen scale for every meal. Several simple, visual cues can help you estimate your portion size accurately:

The Size of Your Palm: A single, 4-ounce serving of cooked fish is roughly the size and thickness of the palm of your hand.
The Deck of Cards: Another common visual aid, a 4-ounce serving is about the same size as a standard deck of playing cards.
A Checkbook: A thinner fillet, like flounder, that is the length and width of a checkbook is also a good approximation for a 4-ounce serving.
For Shellfish: For items like shrimp, an entrée portion is about 8 ounces, or a good handful, while an appetizer is closer to 4 ounces.

Healthy Cooking Methods for Seafood

How you prepare seafood is just as important as the portion size. Opting for healthier cooking methods can help you get the most nutritional value from your meal.

Tips for healthy preparation:

Baking or Grilling: These methods allow you to cook fish without adding excess fat. Marinate with olive oil, lemon, and herbs for flavor.
Steaming or Poaching: Gentle cooking in a liquid, such as water or broth, helps retain moisture and nutrients without adding extra oils.
Broiling: Using an oven broiler can quickly cook fish fillets and steaks, creating a crisp exterior while keeping the inside tender.
Avoid Deep-Frying: Cooking seafood in batter and frying it in oil can significantly increase its fat and calorie content, negating many of its health benefits.

Conclusion

Making seafood a regular part of your balanced diet is a smart choice for overall health, particularly for cardiovascular and cognitive function. By following recommended portion sizes—aiming for two servings per week for most adults—and selecting a variety of low-mercury options, you can safely enjoy its many nutritional benefits. Always be mindful of preparation methods and specific guidelines for vulnerable groups like pregnant women and children. This mindful approach ensures that you maximize the benefits of eating seafood while mitigating any potential risks, making it a delicious and nutritious part of your lifestyle. You can find more comprehensive dietary information from the Seafood Nutrition Partnership.

Frequently Asked Questions

A standard single serving of seafood for a cooked portion is 4 ounces, which is roughly the size of a deck of cards or the palm of your hand.

For most healthy adults, the recommended weekly intake is at least 8 ounces, which is typically split into two separate meals.

The best seafood to eat are varieties low in mercury and high in omega-3 fatty acids, such as salmon, sardines, mackerel, and shellfish like shrimp and oysters.

You can use visual cues like comparing the cooked fish fillet to the size of your palm or a deck of cards. For shellfish like shrimp, a small handful often suffices for a single portion.

Yes, pregnant women and those who are breastfeeding are advised to eat between 8 and 12 ounces of seafood per week, strictly from low-mercury options, to support fetal development.

High-mercury seafood that should be limited or avoided includes shark, swordfish, king mackerel, and Bigeye tuna. This is particularly important for pregnant women and young children.

Yes, cooking method matters. Healthier options like baking, grilling, steaming, or broiling are preferable over deep-frying, which adds excess unhealthy fats.